Common Foods That Could Be Worsening Your Acid Reflux

29. Eggplant: A Surprising Nightshade Trigger

Eggplant is a versatile, fiber-rich vegetable, but it can be problematic for those with acid reflux. It belongs to the nightshade family, which also includes tomatoes and peppers—foods known to trigger digestive discomfort in some individuals. Nightshades contain alkaloids, natural compounds that can be difficult to break down, leading to bloating, gas, and acid reflux symptoms. Additionally, eggplant has a slightly acidic pH, which can further irritate an inflamed esophagus. Some people also report that roasted or grilled eggplant (especially when cooked with oil or spices) can be hard to digest, potentially making reflux worse. Swap it with: If you love the texture of eggplant but need a gentler alternative, try zucchini or butternut squash. These vegetables are easier on digestion while still providing a soft, creamy consistency when cooked. They work well in pasta dishes, stir-fries, and soups.

30. Processed Deli Meats: Acidic and Hard to Digest

Deli meats like salami, ham, turkey slices, and roast beef are popular sandwich fillers, but they can worsen acid reflux due to their high salt content, preservatives, and fat levels. Many processed meats contain nitrates and nitrites, which have been linked to increased stomach acid production and inflammation of the digestive tract. Another issue with deli meats is that they are often consumed with acidic condiments like mustard, ketchup, or mayonnaise, all of which can intensify reflux symptoms. Additionally, fattier cuts of processed meat can slow digestion, allowing stomach acid to linger longer than it should, leading to discomfort. Swap it with: Instead of processed meats, opt for freshly cooked lean proteins like grilled chicken, turkey, or even plant-based options like lentils or hummus. If you're making a sandwich, use whole grain bread and pair it with alkalizing vegetables like cucumbers or spinach to counterbalance acidity.